Determine your peak cardiovascular capacity and optimize your training intensity.
Tanaka Formula (More Accurate)
Fox Formula (Standard)
Gellish Formula (Linear)
Estimated Max Heart Rate:
Target Training Zones
Zone
Intensity
Range (BPM)
How is Maximum Heart Rate Calculated?
Your maximum heart rate (MHR) is the highest number of beats per minute your heart can pump under maximum stress. Calculating this number is crucial for athletes and fitness enthusiasts because it serves as the baseline for defining training zones.
This calculator utilizes three scientifically recognized formulas:
The Tanaka Formula: 208 – (0.7 × Age). This is widely considered more accurate for adults of all ages, as it accounts for the physiological changes in aging more effectively than the standard method.
The Fox Formula: 220 – Age. This is the most common formula due to its simplicity, though it is often criticized for being less accurate in older or highly fit individuals.
The Gellish Formula: 192 – (0.007 × Age²). A more complex linear regression model used to predict heart rate response during treadmill tests.
Real-World Example Calculation
If you are 40 years old, here is how the math works using different methods:
Once you know your MHR, you can target specific fitness goals by monitoring your heart rate during exercise:
Zone 1 (50-60%): Recovery and light warm-up. Improves overall health and aids recovery.
Zone 2 (60-70%): Fat burning and endurance. This "steady state" zone builds aerobic capacity.
Zone 3 (70-80%): Aerobic/Cardio. Improves blood circulation and strengthens the heart muscle.
Zone 4 (80-90%): Anaerobic threshold. Increases speed and high-intensity endurance.
Zone 5 (90-100%): Maximum effort. Used for short intervals to improve peak performance and speed.
Important Considerations
While formulas provide a solid estimate, actual MHR can vary based on genetics, fitness level, and medications (like beta-blockers). If you are starting a high-intensity program, consult with a medical professional. A clinical stress test is the only way to determine your true physiological maximum with 100% accuracy.
function calculateMHR() {
var age = document.getElementById('hrAge').value;
var formula = document.getElementById('hrFormula').value;
var resultDiv = document.getElementById('hrResult');
var mhrValueSpan = document.getElementById('mhrValue');
var zoneBody = document.getElementById('zoneBody');
if (!age || age 120) {
alert("Please enter a valid age between 1 and 120.");
return;
}
var mhr = 0;
age = parseFloat(age);
if (formula === 'fox') {
mhr = 220 – age;
} else if (formula === 'tanaka') {
mhr = 208 – (0.7 * age);
} else if (formula === 'gellish') {
mhr = 192 – (0.007 * Math.pow(age, 2));
}
mhr = Math.round(mhr);
mhrValueSpan.innerText = mhr + " BPM";
// Define Zones
var zones = [
{ name: "Zone 1", label: "Recovery (50-60%)", min: 0.50, max: 0.60 },
{ name: "Zone 2", label: "Endurance (60-70%)", min: 0.60, max: 0.70 },
{ name: "Zone 3", label: "Aerobic (70-80%)", min: 0.70, max: 0.80 },
{ name: "Zone 4", label: "Anaerobic (80-90%)", min: 0.80, max: 0.90 },
{ name: "Zone 5", label: "Max Effort (90-100%)", min: 0.90, max: 1.00 }
];
var html = "";
for (var i = 0; i < zones.length; i++) {
var low = Math.round(mhr * zones[i].min);
var high = Math.round(mhr * zones[i].max);
html += "